Shin Splints

[Guest ryan04]

I had a bad problem with shin splints a few years back. I noticed that it went away as soon as I started doing fairly heavy leg weight workouts such as squats, calf raises, deadlifts, etc. Before that time I was thinking I was getting enough of a leg workout by running alone. It seems that the majority of dudes shy away from legs and this could be part of the problem. If you're not already lifting, I'd suggest encorporating some leg routines into your workout and see if that helps.

It's funny you say that. I have always been into lifting weights. Then about two years ago I stopped doing squats and various leg excersises because I thought I was doing more harm than good to my knees. I have always been an advocate of proper form , but just didn't think my knees needed any extra stress. So I started jogging 3-4 days a week and riding an excercise bike inbetween along with my normal lifting routines. I figured this would be good enough to keep my leg strength up. However, maybe your right. Maybe the muscle lost from not weight training the legs was a shock to the bones and tendons. I'll start incorporating squats back into my routine (light weight, more reps) and see if that helps out. If that doesn't work, maybe I'll get a cortisone shot before I go to any AMS or OTS.

Thanks

[Guest Jimmy]

If it's by the knee, it's probably not shin splints. Shin splints occur below the gastrocnemius (inner calf muscle) right where it connects to your shin and lower. If that's not where it hurts, you might have some variation of compartment syndrome, which if you keep working out on it, can lead to serious problems.

Whatever it is, stop running immediately. Ice the affected area at least three times a day for 15 minutes at a time. Buy those blue ice gel packs and use an old T-shirt to tie an "ice dressing" to keep the ice packs in place. Also, you might want to try freezing a tiny paper cup with water and massaging the area with the ice cylinder. There is no real cure for shin splints other than rest and preventative treatment. When you rest it completely by cutting running out of your workouts and icing it every day, try using a tibia machine at the gym, because you have underdeveloped shin muscles. If your gym does not have one, I would suggest doing something like sitting down on the floor beside a couch (wear shoes so you dont chafe your feet) and slip your feet under the couch. Then lift the couch using your heel as a fulcrum. Start off with 3 sets of 10 and work your way up to something like 10 sets of 10 lifts depending on the weight of your couch. It's important that you heal the tibial muscle microfractures that are causing the pain before doing these exercises, because you will only exacerbate the tears, and in the worst possible case, you might actually get a tibial stress fracture which will keep you out of the game for months. Before then, you can try something less intense like trying to bunch up a towel or rug with your toes.

Also, where did you buy your running shoes? This is especially important if you have low arches or flat feet, which lead to overpronation, which in turn is the cause of virtually every lower leg and running injury possible, including knee injuries. Go to a running store, and have them look at your stride and the shape of your foot. A running shoe is not a running shoe is not a running shoe and depending on your anatomy, you need a specific type of shoe. They'll pick one out for you and may even recommend generic orthotics such as PowerSteps to keep your arch supported and keep your foot from rolling inwards too much. It might cost a little more than a generic shoe, but you will save untold amounts of money and frustration by not having to take more time off or go visit docs.

Good news is that shin splints are a newbie injury, and once you get them, get rid of them, and then develop your shin muscles, you will probably never get them again in your life. So work on resting a lot, and happy running!